Protein Calculator
Find your optimal daily protein intake based on your weight, goal, and activity level.
Daily Protein Target
84–112grams per day
Maintaining muscle mass needs moderate protein to preserve existing muscle while meeting daily metabolic needs. Consistent daily intake matters more than timing.
Per Meal Breakdown
3 meals / day
28–37g
per meal
4 meals / day
21–28g
per meal
5 meals / day
17–22g
per meal
High Protein Foods Reference
Chicken Breast
31g per 100g
Eggs
13g per 100g
Greek Yogurt
10g per 100g
Whey Protein
~25g per scoop
Salmon
25g per 100g
Lentils
9g per 100g
Tofu
8g per 100g
Cottage Cheese
11g per 100g
About Protein Calculator
This protein calculator estimates your optimal daily protein intake based on your body weight, fitness goal, and activity level. Protein is essential for muscle repair, growth, and overall health — and the right amount varies depending on whether you want to build muscle, maintain your current physique, or lose weight while preserving lean mass. Use the per-meal breakdown to distribute your intake evenly throughout the day for maximum muscle protein synthesis and satiety.
Private & free — this tool runs entirely in your browser.